WOD / Blog
03 June 2026
Warm-up: Coach’s Choice Strength/Skill: Deadlift 5 x 5 Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. WOD: Griff For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed […]
02 June 2026
Warm-up: Coach’s Choice Strength/Skill: Split Jerk 3 x 3 x 3 x 3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 18 Minute AMRAP 15/12 Calorie Row 10 Alternating Kettlebell Hang Clean and Jerk (1.5/1)(1/25#) 20 Goblet Alternating Lunges (1.5/1)(1/25#) Stimulus/Focus: Attempt to do all the KB work […]
01 June 2026
Warm-up: Coach’s Choice Strength/Skill: Back Squat 5 x 5 x 5 x 5 x 5 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: For Time (15 Minute Time Cap) 400 Meter Run, Then: 5 Rounds 5 Pull Ups 10 Strict Push Ups 15 Air Squats Then, 400 Meter Run *RX+: […]
29 May 2026
Warm-up: Coach’s Choice Strength/Skill: Snatch 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 12 Minute AMRAP 3 Wall Walks 6 Snatch (95/65)(65/45) 9 Slam Balls (30/20)(20/15) Stimulus/Focus: Aim for 5 rounds. Weight should be light. Cool Down: Tabata Plank Hold